Yoga skepticism
Resisting yoga's pull? Consider bending your beliefs.
- Reviewed by Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor
Yoga pants. Yoga mats. Yoga bolsters, blocks, and straps. You'd be forgiven if the first things you think of when contemplating yoga are the accessories it seems to require — or pervasive images suggesting people devoted to the ancient practice are all slender, flexible, and preternaturally zen.
None of it is imperative, however — neither the equipment nor the image. So if you've held back from trying yoga for these reasons, you may want to reconsider, says Dr. Darshan Mehta, medical director of the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.
"People think they have to be super-flexible and thin to do it, and that's just not true," Dr. Mehta says. "I also don't think people realize how many varieties of yoga can be adapted to the individual." (See "Which yoga style suits you?")
Which yoga style suits you?Yoga isn't a monolith. Indeed, the practice is as flexible as we try to become when practicing its poses, or asanas. Some yoga approaches are more soothing and others more physically demanding. Here are basics on six of the most common yoga styles: Ashtanga requires strength and endurance, making it ideal for experienced yoga fans. Bikram is ideal for building flexibility. It's often called "hot yoga" because it's practiced in heated, humid studios. But the high temperature may be dangerous for people with certain conditions or taking certain medications, so check with your doctor before taking a Bikram class. Hatha combines basic poses with simple breathing techniques and is considered more relaxing. Iyengar often integrates props such as blocks or straps to help you get into poses. The precision focus helps to strengthen key muscles that support joints, making it a good choice if you have injuries or pain issues Kundalini offers a more spiritual experience, emphasizing chanting and breathing. Vinyasa is more fast-paced and requires continuous movement. It's a good option if you hope to gain cardio benefits from yoga. |
Women-dominated pursuit
More than 300 million people worldwide practice yoga, which originated in India more than 5,000 years ago. In the United States, the number reached 38 million in 2022 — 1.7 million more than just six years earlier — and 74% are women, according to a 2022 global survey by the nonprofit Yoga Alliance.
But despite its growing popularity, a slice of humanity remains yoga skeptics. What stops people from trying it? Yoga seems too "touchy-feely" for certain folks, Dr. Mehta says, while others may erroneously believe its spiritual origins conflict with their own religion or faith tradition. Yet more feel it's too costly, once classes and gear are factored in.
But the pluses outweigh any perceived drawbacks, Dr. Mehta says. Scads of recent studies indicate yoga is a boon for physical and mental health, easing depression, boosting sleep quality, improving chronic pain, and reducing cardiovascular disease risks by lowering blood pressure and blood sugar levels. As they reap these advantages, some practitioners are also motivated to reach for other wellness goals such as drinking less alcohol, eating more fruits and vegetables, and quitting smoking, according to the National Center for Complementary and Integrative Health.
"Well into the thousands of studies support yoga's benefits," Dr. Mehta says. "There's a whole host of medical conditions where yoga has been shown to be helpful."
Plunging in
If you're still reluctant to try yoga, Dr. Mehta offers several suggestions to overcome any misgivings:
Join a class. It shouldn't be difficult to find one, since essentially "every single fitness studio or gym has yoga classes now," he says. In-person is preferable to online formats so the teacher can guide you through your first poses. "Just like any activity, if you don't have proper guidance, you can get hurt," he says.
Take a friend along. It will be easier to dip your toe in if you do your first yoga postures alongside a buddy. Plus, "people like being in community with others," Dr. Mehta says. "There's a group effect."
Ask for modifications. If you have physical limitations such as pain or joint problems, ask your teacher to help you modify poses to accommodate them. You may also want to try what's often called chair yoga, in which you stay seated or use a chair for balance.
Be patient with yourself. It's okay if your poses don't immediately resemble those done by longtime practitioners. "One of the things that's so beautiful about yoga," Dr. Mehta says, "is it allows you to understand the edges of yourself — how you can gently push yourself but not overdo it."
Image: © Jose Luis Pelaez Inc/Getty Images
About the Author
Maureen Salamon, Executive Editor, Harvard Women's Health Watch
About the Reviewer
Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor
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